{"id":3821,"date":"2015-01-30T17:00:36","date_gmt":"2015-01-30T23:00:36","guid":{"rendered":"https:\/\/abundantlife.hwacollege.org\/?p=3821"},"modified":"2015-02-01T16:11:07","modified_gmt":"2015-02-01T22:11:07","slug":"2-1-week","status":"publish","type":"post","link":"https:\/\/abundantlife.hwacollege.org\/?p=3821","title":{"rendered":"2.1 Week"},"content":{"rendered":"

WORKOUTS<\/strong><\/h4>\n

Challenge WOD <\/strong>(4 pts): “Abbate”
\n<\/strong>Run 1 mile
\n21 clean and jerks (155\/95)
\nRun 800m
\n21 clean and jerks (155\/95)
\nRun 1 mile<\/em><\/p>\n

\"\"Silver Club version: <\/strong>Run 400m, 12 clean and jerks, Run 200m, 12 clean and jerks, Run 400m
\n<\/strong><\/p>\n

WOD 2 <\/strong>(3 pts): <\/strong>7 RFT:
\n7 thrusters (95\/65)
\n7 burpees
\n7 chest to bar pull-ups<\/strong><\/p>\n

Silver Club version: <\/strong>5 RFT: 7 thrusters, 7 burpees, 7 jumping pull-ups
\n<\/strong><\/p>\n

WOD 3 <\/strong>(3 pts): <\/strong>Teams of 2
\n20 minute AMRAP:
\n6 power snatch (95\/55)
\n9 push press (95\/55)
\n12 box jumps (30\/24)
\n*One partner always running 400m<\/p>\n

Edstone WOD 1 <\/strong>(3 pts): <\/strong>20 minute AMRAP
\n<\/strong>6 handstand push-ups (scale as necessary)
\n9 sit-ups
\n12 squats<\/strong>
\n<\/strong><\/p>\n

Edstone WOD 2 <\/strong>(2 pts): <\/strong>
\n<\/strong>Run 1 mile, lunging 10 steps every minute
\n<\/strong><\/p>\n

<\/h4>\n

STRENGTH (1 pt each)<\/h4>\n

SWOD 1\u00a0<\/strong>: <\/strong>Press 5\u00d73<\/strong><\/p>\n

SWOD 2:\u00a0 <\/strong>Front Squat 5\u00d73<\/strong><\/p>\n

SWOD 3:<\/strong> Deadlift 5\u00d71<\/p>\n

\u00a0<\/strong><\/p>\n

ENDURANCE<\/strong><\/h4>\n

EWOD 1 <\/strong>(1 pt):\u00a0<\/strong>Short interval: 4x400m run; rest 1:00 between rounds<\/strong><\/p>\n

EWOD 2<\/strong> <\/strong>(1 pt):<\/strong> Long interval: Row: Repeat 500m, recover 2:00 until form\/pace deteriorates<\/strong><\/p>\n

EWOD 3 <\/strong> <\/strong>(2 pts):<\/strong> Choose ONE of the following <\/em>
\nBike: 10M @ 80%
\nRun: 5k @ 80%
\nRow: 5k @ 80%
\nRuck: 2M @ 80%<\/p>\n

 <\/p>\n

GYMNASTICS <\/strong>(1 pt each)<\/strong><\/h4>\n

GWOD 1<\/strong>: <\/strong>For QUALITY
\nAccumulate\u00a0L Hang<\/a>\u00a0\"\"<\/a>\u00a0hold for 3 minutes
\nRest as needed
\nAccumulate\u00a0Planche in Tuck Position<\/a>\u00a0\"\"<\/a>\u00a0hold for 3 minutes
\nRest as needed<\/p>\n

GWOD 2<\/strong><\/strong>: <\/strong>FLEXIBILITY
\nTest\u00a0Squat<\/a>\u00a0\"\"<\/a>
\n2 minute Ankle MOB each side<\/a>
\n20\u00a0Sit Up to Straddles<\/a>\u00a0\"\"<\/a>
\nHold bottom of\u00a0Squat<\/a>\u00a0\"\"<\/a>\u00a02 minutes<\/p>\n

GWOD 3: <\/strong>PRACTICE for 10 minutes:
\nPlyometric Push Up Progression Pt.1<\/a>\u00a0\"\"<\/a>
\nPlyometric Push Up Progression Pt.2<\/a>\u00a0\"\"
\nPlyometric Push Up Progression Pt.3<\/a>\u00a0\"\"<\/a><\/p>\n

 <\/p>\n

<\/strong>MOBILITY (1 pt each)
\n<\/strong><\/h4>\n

MWOD 1<\/a>:<\/strong>\u00a0 Anterior Neck<\/strong><\/p>\n

MWOD 2<\/a><\/strong>:\u00a0 Ankle<\/p>\n

MWOD 3<\/a>\u00a0<\/strong>: Global Extension<\/p>\n

2 I did this!<\/a><\/span><\/div>","protected":false},"excerpt":{"rendered":"

WORKOUTS Challenge WOD (4 pts): “Abbate” Run 1 mile 21 clean and jerks (155\/95) Run 800m 21 clean and jerks (155\/95) Run 1 mile 2 I did this!<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,4,3,192,220,10,7,8,9],"tags":[284,204,283,25,26,205,30,65,34,42,43,41,64],"class_list":["post-3821","post","type-post","status-publish","format-standard","hentry","category-p-e-men","category-p-e-women","category-big-tent","category-endurance","category-silver-club","category-your-wods","category-gymnastics","category-mobility","category-strength","tag-1-mile-run","tag-800m-run","tag-abbate","tag-box-jump","tag-burpee","tag-clean-and-jerk","tag-handstand-push-up","tag-power-snatch","tag-pull-up","tag-push-up","tag-sit-up","tag-squat","tag-thruster"],"_links":{"self":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3821","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3821"}],"version-history":[{"count":19,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3821\/revisions"}],"predecessor-version":[{"id":3823,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=\/wp\/v2\/posts\/3821\/revisions\/3823"}],"wp:attachment":[{"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3821"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3821"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/abundantlife.hwacollege.org\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3821"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}